Good morning!
This is your Wellness Wake Up Call with the University of Illinois Extension.
Prioritizing self-care and assessing your needs is vital for a healthy winter season.
Build your winter wellness arsenal with these 10 essential items:
Number one, a nutrient-rich diet.
Focus on whole foods before relying on supplements.
Nutrace, in its natural form, often works synergistically for better health.
Number two, vitamin supplements.
Consider Vitamin D to counter reduced sunlight exposure, along with sink, vitamin C, and echinacea to support immunity and rhythm.
Number 3, regular exercise.
Stay active with indoor workouts, fitness classes, or outdoor activities like risk walks or cross-country skiing.
Exercise boosts your mood and your immune system.
Number 4, adequate sleep.
Stick to a consistent sleep schedule and strengthen your immune system.
Food rich in Magnesium, Vitamin D, and Omega-3s can aid in your sleep quality.
Number 5, hand hygiene.
Frequent hand washing is key during cold and flu season to reduce the spread of germs.
Number 6, skin care.
Combat dryness with natural forms and oils, which retain moisture better than water-based solutions.
Number 7, relaxation.
Make time for downtime. Activities like reading, bubble baths, or hobbies can help you recharge.
Number 8, hydration.
Stay hydrated with water, herbal teas, or soups to combat dry winter air.
Number 9, respiratory health.
Use a humidifier to prevent dryness and maintain comfortable air quality.
Number 10, stay prepared.
Keep informed of weather updates and keep emergency kits for unexpected situations.
This week identified two or three things you can implement to jumpstart your winter wellness plan.
Thank you for listening.
I hope you have a happy and healthy day ahead.
This has been Kristen Bogdonas, a nutrition and wellness educator with the University of Illinois Extension.